Rest Day Read - Dumbbell Smarts by Emily Beers
"The dumbbell: Arguably the most underused tool in CrossFit."
Do you agree? Read on....
Are you ready for dumbbells in The Open? We are SUPER excited to see all of you CRUSH this year's open. The 2023 equipment list includes 70lb dumbbells. Do any of you have 70lb dumbbells? Please let us know! We need at least 2.
Our Row'd Royalty crew is crushing it! This is the largest TSCF crew we've ever had with 15 gym members and one guest competing. We also have THREE teams, our most ever! Thanks to everyone who is officially competing and to all of you who are rowing your hearts out every Friday.
Here's how we finished after RR 23.2 FUBAR. It definitely left us AFU.
Way to go! There are well over 500 rowers competing this year, with many international elite level rowers. Our TSCF Crew is definitely holding their own. Like I said last week, we teach you all how to row well and it shows!
What's for Dinner?
Woohooo! It's #foodiefriday! I'm excited to cook something fabulous this weekend and plan next weeks dinners.
James and I are gleaning our massive cookbook collection. Many of you have been the recipients of some of our books. Using those books is how I learned to cook and develop into an enthusiastic and good home cook. I love how each book teaches me something new. In my kitchen I've travelled to France, Italy, Thailand, Vietnam, India, and my favorite cuisine region, Mexico. Believe me, Mexico is MUCHO more than tacos:)
Cooking is a basic human endeavor. We all must eat, multiple times a day, and feeding yourself and others is a basic skill we all must develop. Without it, we will die or be dependent on someone else. I don't want to be dependent on anyone else for my food! Food is the foundation of my health and I want that squarely in under my control.
So, what will you eat for dinner? How about another delectable recipe from The Splendid Table? This time let's cook something from their collection of Winter recipes. Click on the image for 30-minute green chili chicken recipe by Yasmin Fahr. It's from New Mexico, one of my favorite cuisine regions in the US.
The single biggest and most exciting CrossFit event is just three weeks away! Of course, we're talking about the CrossFit Games Open. The Open is a worldwide CrossFit competition. It's 3 weeks long, and it is a TON OF FUN.
Every Thursday, Starting Feb 17th, CrossFit will release a workout. There will be Rx'd and Scaled versions for everyone including Masters 55+ and there will be a Foundations version for brand new folks or folks recovering from injuries. We have until the following Monday to complete the workout and enter our scores.
The CrossFit Games Open workout will be the Workout of the Day every Friday starting Feb 17th and ending March 3rd. You're going to do The Open workouts anyway, so you might as well participate in the Intramural Open.
The Intramural Open is a FREE team event in which we compete against each other. We support, encourage, count reps and help our teammates do fantastic things.
The Open brings out the best of us and we love seeing everyone do their best. We've seen people get their first pul-ups, muscle-ups, heaviest lifts, etc. Certainly this Open will be no different.
Matt Conner, a regular in the noon class and a Team North Side member, had the great idea to divide the gym into North and South side teams. Here are the teams. Get in touch with me if you don't see your name listed.
Your team Captains will be announced by the end of this week. If you would like to volunteer to be a Captain, please let me know. Team Captains are responsible for rallying all team members to earn as many points as possible.
It's time to earn as many pre-season points as possible. Pre-Season points are:
ONE point for every athlete who officially signs up for The Open. https://games.crossfit.com/
FIVE points for every athlete who officially completes the Judges Course. https://oc.crossfit.com/course?id=61&language=en
Last year the team with the most pre-season points kept their lead. It really makes a difference.
South Side has FOUR pre-season points. Leslie, James, Sage and Kristina have registered for The Open
North Side has TWO pre-season points. Michelle and Heather U. have registered for The Open.
You can earn a point RIGHT NOW by registering for The Open: https://games.crossfit.com/
Once the Open begins (on Feb 17) you earn points for your team as follows:
1 point if you do the CrossFit Open Workout
3 points if you finish in the top 3 Scaled, Rx, Foundations
2 points if you do something for the first time or get a PR
5 points to the team with the best SPIRIT
You can also put in extra work to prepare for The Open. Grab your TSCF BFFs and hire your coach for a few 30-min skill sessions. Do you all want to work on pull-ups, toes to bar, double unders? Great, the group rates for 30 min skill sessions are:
$45 for 1 person
$38 for 2 people
$32 for 3 people
$29 for 4 people
THE OPEN STARTS IN THREE WEEKS! You have time to work on those skills. Talk to your Coach about setting up some skill sessions.
Be sure to check your BTWB notifications as one of your Coaches will be creating a group for your team on BTWB. This will be the primary mode of communication about The Open. If you don't know how to see your BTWB notifications, please ask your coach or me.
Who's ready to crush this year's Open?
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
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